Tag: Tinsel

A Little Bit of Everything

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WARMUP: “long mosey” not to be confused with “medium” or “short”. around parking lot to the top of driveway. Windmills, produce pickers, Moroccan Night Club, Peter Parker, Down/Up dogs, Seal Jacks
THE THANG: Mosey “Medium” to back of school. Merkin Ladder: start at one curb….bear crawl across….other curb. start with 1 merkin and work up to 10 merkins. | Freddy Mercury ladder. 20 Freddie….NUR….18 Freddie….NUR…..down to 10. | Jack Webs | Mosey to front of school. Lunge 2 columns and 5 Burpees…..repeat 5 times.
MARY: Windmills
ANNOUNCEMENTS: Murph
COT: Prayers or marriages, healing, teachers/students

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Almost 850lbs of weight were moved over and over

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WARMUP: Moroccan night clubs, low slow squats, windmills, merkins, 400 m mosey, more Moroccan night clubs

THE THANG:
Besides our rucks with +-35# each, we had about 600# of combined weight of different sizes and types of sandbags, 4×60# sandbag, 2×40# sandbag, 1×45# Jerry can, 1×60# med ball, 1×80# mes ball… we set them up in a circle and in a rotating way, with rucks on, we performed the following:

3 reps of the sandbag bear complex, complete one cycle for one rep:
power clean to chest,
front squat,
push jerk to back rack,
Back squat,
Push jerk to front rack then ground

If no sandbag available do med ball over the shoulder toss x3

Rotate to next sandbag, med ball, to try different weights and types of sandbags.

After all 7 pax completed one rotation of bags, ruck 400 meters.

In a rotating way, farmer carry sandbags and Jerry can for 50 yards, no SB or JC available near carry a med ball.

After all 7 pax completed one rotation of bags, ruck 400 meters.

We had enough time to do another rotation of the sandbag bear complex with 2 reps each.

After all 7 pax completed one rotation of bags, ruck 200 meters.

It was a though workout but all 7 pax put their best effort.

MARY: 6am
ANNOUNCEMENTS: cannoli run, convergence for Kenya
COT: stays in COT

🎄Tinsel, out

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Sandbag Toss

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WARMUP: Stretch OYO
THE THANG: Shuffle with sandbag 1 mile out; toss the sandbag back to COT
MARY:
ANNOUNCEMENTS: Cannoli Run this weekend, Newsletter
COT: Continued prayer for Vuvu and his family, prayers for all our students and teachers and parents as the school year winds down, prayers for Eby family as they try to locate Kevin.

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Sandbag galore, ABS lab and broga

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WARMUP:
Moroccan night clubs
Arm circles forward
Arm circles backwards
Mosey around baseball field
Windmills
Low slow squats
Mosey to bating cages, NUR back
More Moroccan night clubs, had to get those shoulders warmed up

THE THANG:
Move to the baseball field with 2×60# sandbags and 2×40# sandbags
Partner up and grab a sandbag, smart choices for those who picked the 40#
Bear crawl drag forward to other side of field, partner one drags, partner two bear crawls next to him, alternate after one pull
Backwards pull to starting point: squat, grab bag and pull behind you
Forward toss: squat, grab sandbag, clean to chest and toss forward, alternate after one toss with partner to other side of field and back to starting point
Facing the fence, lateral toss left to other side of field, keep facing the fence, lateral those right
Divide into two groups, one 60# and one 40# per group
Pax 1, Forward toss both bags, take turns with all pax to other side of field and back

Pax 1, bear crawl pulls both bags, take turns with all pax to other side of field, backward pulls back

200# drag: tied all bags with rope, 10 yard pull all bags to you using rope while rest of pax do LBC’s, it looked better on paper so downgraded to 140# drag, each pax was able to do this once

Click 60# back to the bunch, everyone grabs a piece of rope, drag the bunch to other side of field and back, Uber called this the reindeer run

45 minutes of hard pain…

MARY:

5 minutes of ABS lab:
20 Big boy sit ups
20 Heel taps
20 Flutters
10 Box cutters
50 LBC burn

10 minutes of broga… best way to end a hard workout

ANNOUNCEMENTS: trash pickup, cannoli run, Mike doty race
COT: prayers for all that need healing, praises to kids and teachers about to finish another school year

Tinsel, OUT

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Eight at Chupa

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WARMUP: SSH, LSS, EW, Merkins, a little stretching.
THE THANG: rucked the big loop at Kingsley, stopped for some PT along the way
Overhead Press
Rows
American Hammers
Swings
Curls
Flutters with Press
That sort of thing
MARY: broga by Cobra Kai
ANNOUNCEMENTS:
COT: prayers for the sick. Prayers to be the men we’re called to be.

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Coach says Don’t Quit!

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The inevitable confusion of a new AO meeting in a different parking lot of a familiar place led to YHC almost being late. For those attending in the future, parking for The Coaches Box is next to the actual coaches box at the baseball field. Also known as the band practice field with the painted football field on the parking lot.

WARMUP:
Given that YHC showed up confused, it seemed like a good idea to start with a mosey toward the other two parking lots typically utilized at FMHS. As soon as we reached that lot we saw a black Jeep confusingly creeping along. After parking in a random spot, we picked up Cheddah and continued our mosey to the school entrance.

– SSH x30
– Imperial Walker x15
– Merkin x10
– “what the hell are these called, oh yeah” Moroccan Nightclubs x15
– Dips on the benches x10

THE THANG:
Most back to the band practice field.

Band practice field:
– Bear crawl to the 10 – 1 Burpee
– Crawl bear back
– Bear crawl to the 20 – 2 Burpees
– Crawl bear back
– Continue to the 50 – 5 burpees
– Crawl bear back from the 50
– Run past the 50 to the 40 – 6 burpees
– Nur back
– Continue for the whole field finishing with 10 burpees and a Nur back to the start

This took way longer than expected so the second half of the weinke was cut short.

Mosey to the pull up bars (3 rounds)
– 10 pull ups (decrease by 1 each round)
– 20 merkins (decrease by 2 each round)
– 30 American Hammers (decrease by 3 each round)

ANNOUNCEMENTS:
– Doty Run this weekend
– Cannoli run next weekend

Thank you Cyclops for the opportunity! As he said, we started the day 3-0!!!

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Sandman WOD

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WARMUP: SSH, Windmills, MNC
THE THANG:
5 Sets of 7 Reps
With Ruck and Sandbag in hand
Power Clean, Front Squat, Push Jerk to Back Rack, Back Squat, Push Jerk to a front rack to Ground
5 sets of 7 reps

6 Rounds with Ruck on:
10 Sandbag Thrusters – Sandbag Overhead carry 100 meters – 20 Sandbag Bent Over Rows – Bearhug sandbag carry 100 meters
Rinse & Repeat x6
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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AMRAP for Autism WOD (ruck version)

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WARMUP: Moroccan night clubs, windmills, low slow squats
THE THANG:
Using the ruck:
10 over head presses
10 high pulls
10 curls
10 bend over rows
10 squats
4 man makers
54 yard over head carry
400 meter ruck

Rinse and repeat… we were able to do 4 rounds and had just enough time for Mary
MARY: broga led by @CrabCakes

Welcome FNG Puzzle Piece 🧩 (John Little HN)

ANNOUNCEMENTS: convergence
COT: prayers for healing and recovery for family members and friends.

Tinsel, out!

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AKA at the Sink: Mobility-HIIT-Broga

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WARMUP: dynamic warm-up—-knee to chest; heel to butt, heel to hip, side lunge walk, lunge and overhead reach, inch worms
mobility warm up— seated internal/external hip rotations; back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog, parker peter x6, upward<>downward dog, plank jacks x6, upward<>downward dog, shoulder taps x6, upward<>downward dog, merkins x6, upward<>downward dog
THE THANG: recommended sandbag weight of 40-60lbs
thruster x30″, row x30″, Lunge x30″, curls x30″, manmakers x30″, big boys x30″, REST 90″ — REPEAT x4
Partner up: partner 1 sandbag overshoulder toss x30″, partner 2 SSH x30″— rinse and repeat x2
MARY: BROGA!upward<>downward dog, warriors 1, 2, & 3 and some other wonderful poses that we all need more of
ANNOUNCEMENTS: Read your newsletter.
COT: Marriages, Walker, Drop Thrill, Vuvu’s Son- Luka

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Fab 4

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Ruck a warm up lap around field stopping to do some Imperial Walkers, Squats, Merkins, and Mountain Climbers. Ruck over to side of school. 4 rounds of the following: 10 man-makers, 10 OH press, 10 merkins w/ruck, and 10 bent over rows.

Ruck to other end of school. Partner up. 200 swings, 200 big boys, 200 curls, and 200 squats. P1 OH carries the sandbag to the stop sign, then front carry jog back and switch. We made it to the curls before time was up. Carry everything back to COT.

Small group this morning but good conversation. Until next time.

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